West End Naturopathic Doulas

When I was pregnant, I was determined not to walk with a waddle. I soon realized it was unavoidable if the gluteals (bum muscles) get short and tight! As baby grows, the uterus will increase in size; this places the pelvis into a forward tilt. Some of the muscles of the hips can become tight and stiff. Here are some of my favourite poses to assist in creating some length.

These poses are best done in 2nd and 3rd trimester, once your primary care provider has established it is safe for you to exercise.

Seated Twist/ half Lord of the Fishes (Ardha Matsyendrasana)

Seated on the floor with both legs forward, bend right knee so foot is flat on floor and calf touching back of thigh. keep left leg outstretched. inhale, exhale and raise spine and rotate torso to the left. Use left arm as a tripod, resting just behind your buttocks, with the opposite arm resting against the inner knee. Inhale, exhale and turn head, neck and torso to the left. Hold for 20 seconds.

  


Half Intense Forward Fold (Ardha Uttanasana)
Stand shoulder width apart, with bolsters or chair in front of you. Take a deep breath in, keeping spine long, exhale, using the strength of your legs, slowly bend forward at the hips until you are about 90 degrees. Place both hands on raised blocks or chair for support. keep knees straight by lifting kneecaps using front thigh muscles.






Pigeon pose (Kapotanasana)
 Begin on all fours, with knees hip width apart. Take a deep breath in, exhale and slowly bring the right knee forward, with the knee bent and the foot flexed (dorsiflexion) so the knee is directly in front of the right hip. While keeping the knee stable, place right heel towards the left hip. Check to make sure the left leg is lined up with the left hip, ensuring the thigh, knee and top of foot is flat on the floor (or on a blanket to reduce pain). Adjust your hips so that they are level. Use a blanket under the bottom, chest and hip for extra support. 

 Squat (Malasana)

Standing, hip width apart with toes pointed outward. Bend your legs keeping your knees to the side, so your abdomen can settle comfortably. Place buttocks on pillow, and keep heels on the floor. Keep the weight of the body cntered with a slight forward tilt. Avoid sitting on the pillow.







Warrior Two ( Virabhadrasana 2)
Hands to hips, feet wide apart, turn right foot out, turn back foot inward,  and align heels with each other, bend  front knee, so it is above ankle, ensure the front shin is vertical. Engage back leg and keep pelvis neutral, lengthen spine and extend arms away from each other while shoulders are engaged.

Photos by Mira Heitz

Tannis Bundi is a registered massage therapist, child birth educator and postpartum doula. She also has additional training in Thai massage, prenatal massage, infant massage, prenatal and postpartum yoga, reiki level 2, craniosacral therapy, myfascial release, shiatsu for prenatal and infant care. Yup she is superwoman. You can find out more about Tannis' postpartum services at www.westenddoulas.com